Good Lifestyle

If you areFight against the desires of food, you're not alone. Food desires are a daily event for many of us and they can occur for several different reasons.

"There are a number of things that can influence cravings such as hormones, lack of sleep, and evenhydration, "saysAmber Pankonin MS, Rd, LMNT, dietitian and registered owner ofTailist. "I also noted that when people are super restrictive with their diet or cut into whole food groups, they tend to want to deal with foods they are missing. [As a result, they intervene on high calorie foods, which can lead to feelings of guilt and shame. "

Another reason behind your desires is stress. "The primary stress hormone is cortisol.Cortisol increases the appetite. And while stress can disappear (because it can be just temporary), your cortisol levels will also generally be lower, "saysAmy Kimberlain, RDN, CDces, Nutritionist and spokesperson for dietitians recorded for the Academy of Nutrition and Dietetics. "However, if stress persists and is more long-term stress, Cortisol levels can remain high, once again, playing a direct role in our appetite and foods we climb."

And this year especially, you could meet more cravings than normal. "Another reason why people gravitate to" clothes / appetite for junk food "are because the food can satisfy an emotional need - we find comfort in the food sometimes (hello, pandemic!) The key is to find Other ways to find comfort and not to rely on food as a single source, "says Kimberlain.

By eating some foods, you can help you collect ginges and achieve your health and weight loss goals. Here are 19 foods to help you. Read on and for more weight on how to lose weight, you will not want to missThe best ways to lose belly fat for good, say that doctors.

"Greases in general play a role in maintaining longer (satiety). They are also satisfactory because they give the flavor to food and finally make the taste of food. The lawyers are excellent (and combined with Other foods too), but because they are raised in fat (healthy food fat), they help to support you by preserving you longer, as well as a minimal effect on blood sugar, "says Kimberlain." Lawyers are alsofiber top. Fibers can also help people gather for a longer period of time, as well as stabilizing blood glucose. "

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"There is nothing more satisfying on a cold morning as to eat a hot oat bowl. A bowl of oats can help SAP's crawling sap with fiber and protein. Fiber and The protein together are very fulfilled, "saysRoxana Ehsani, MS, Rd, CSSD, LDN, aDietary nutritionist registered based on Las Vegas and spokesperson for the Academy of Nutrition and Dietetics. "Food-containing foods are generally digested slowly over time, slowly offering our body with energy over time and a person will probably not undergo up or down to their blood sugar, which can Provide cravings. Foods rich in protein contribute to feelings of satiety thank you. to thatReduce your hunger hormone Ghrelin. Oats can be prepared in different ways: hot oats, oats at night, granola. Oats can also be used in place of breadcrumbs in recipes or added to smoothies, used in bakery products or thrown into batteries. "For more, do not missWhat happens to your body when you eat oatmeal.

"The mix of trails can be a healthy snack that can make you feel full,Keep your appetite at the bayUntil the next meal and satisfy your sweet snacks. The main ingredients to search for track mix mixtures are those with a variety of nuts and fruits that are good sources of fiber! "Says the registered dietitianJonathan Valdez, RDN, Owner ofNutrition Genkiand spokesperson forAcademy of Nutrition and Dietetics of New York. "The creation of your own track mix mix allows you to control the amount of sodium and calories to put it. You can also use this time to include your favorite chocolate or sweet pieces (but at a lower part) that is A great way to mix your desires in a controlled and healthier way! Who said you could not have your candies / your fragile junk food? "If you are more by buying than DIY, Vasez recommendsNut-Risition Planters (Omega-3 Mix),Seed and cold Mix Mambo Mambo takes advantage of life, andMix of harvest to the nature of the snacks based on plateau of nature.

"I like grapes because they are naturally sweet without being a source of sugar. They are also a source of hydration and fiber, which makes them more nourishing compared to other snacks, "says Pankonin. "And frozen makes a great pleasure to enjoy when it's hot outside and they take a little effort to enjoy because of the cold temperature. »

"The green greens are loaded with nutrition! They contain vitamin A (necessary for the health of the eyes), vitamin K (helps protect the health of bones and promotes blood circulation), vitamin C (a powerful antioxidant that supports a healthy immune system. and solid), vitamin E (liposoluble and antioxidant vitamin), folic acid (vitamin B significant for blowing flow and prevent congenital malformations), potassium (more potassium than a banana), fibers ( You fill and important for healthy intestinal function) and contain some grams of protein too! He said Ehsani. (WhatDo not » they have?!)

"Although there is little evidence to support the idea that when a person has a need, it must mean that they are deficient in this nutrient, incorporating dark leaves with a person's diet. Guarantees a person nourishes their body with nutrient-rich foods. The Greens are. If versatile, you can eat them in any form that to get the nutrition of: fresh, frozen, cooked, or eating Crus, you can add them to Smoothies, you can add them to all dishes, soups, stews, Chile, tangle, tricks the Greens in a sandwich or quesadilla ". How about trying them in one of the53 best-never breakfast Smoothies to lose weight?

"We can not forget the simple and classic snack, popcorn! Pop-Corn when done well, can help you with the desires and feel satisfied. Just like the above food products, Pop-Corn is a good source of fiber, which helps you feel full and controls appetite until the next meal. In addition, Pop-Corn can also be reorganized for a more satisfying snack, like mixing way to help you with the desires ", explains Genki. "To help sweet desires, you can try a thin layer of cinnamon sugar powder, or add a few pieces of sweet treats like about TWIX chopped, M & MS, dark chocolate nuggets, Snow Caps, grapes, or Your favorite sweet snacks. The most important thing to remember when adding these foods is to try to keep it at a minimum, and do not let the main ingredient of your snack! A portion of Pop-Corn Plaine provides approximately 3.6 grams of fiber. A serving is about 3 cups of POP-CORN -Popped or 1 ounce-equivalent ".

"I love this combo, carbohydrates and fat protein / health because there are so many different combinations, namely, peanut butter and apple butter almond and banana, mixed nuts and mixed berries, cherries and pistachios, and so on, "said Kimberlain. "By combining carbohydrates with protein, it helps to maintain and keep energy levels up - as if you only had the fruit that you would possibly earlier hunger that feeling of" envy "- you had the fruit and has high sugar in the blood, he wants the same answer. whereas if we combine carbohydrates with protein and fats which helps to stabilize blood sugar and help offset the sugar spikes in the blood, which ultimately helps reduce the "desires" possible ". For more ideas, see15 Best Combos Snack that losing weight dual.

"Nuts are packed with nutrients, including monounsaturated fats that are great for heart health and aid can contribute to fullness," says Pankonin. "They are also a good source of fiber, which can keep you full longer. In addition, they are an easy snack for busy people. »

"I like to call chia seeds sprinkled nutrition because they are being loaded with nutrition and you can sprinkle on just about everything A bag can run you $ 5! However, simply incorporating 1-2 tablespoon per day for its health benefits. chia seeds containOmega 3, A fat most people do not get enough. Omega-3 can help reduce inflammation in the body and helps support brain health the "Ehsani said. "They also contain a few grams of fiber and protein, both of which contribute to fill you up longer. They are super versatile, you can add them to drinks, smoothies, salads, soups, stir-fries, over toast. You can even use them to make pudding of chia seeds or chia jam. Chia seeds can help reduce cravings thanks to its rich nutrient profile containing both fiber and protein are filling ".

"Looking for the perfect tasty snack, but a more healthy?Crunchy chickpeas chipotle Saffron Road Is a great way to satisfy this desire and can also satisfy your appetite with its high fiber protein source and good protein! A portion (¼ cup) was 5 grams of fiber, 6 grams of protein, with only 170 mg of sodium and trans fat and saturated! "Said Genki." In addition to the fiber capacity to help with appetite control and feelings of fullness Higher snacks in proteins have satiety effects better than snacks with a higher fat and carbohydrates. The next time you catch a snack to satisfy your hunger and keep your distance cravings, find the protein content of the food label and you can try this snack as an alternative to potato crisps! "For more ideas, check25 best high protein snacks bought in stores.

"Dates are high fiber snack and can be combined in various foods such as peanut butter or cheese, which also fulfill the food," said Pankonin. "They are a tasty snack fresh, high fiber and a punch of antioxidants."

"Fiber, fiber, fiber! Fiber plays a critical role in our body (bowel movements, reducing cholesterol levels, lowering blood pressure, maintain stable blood sugar, etc.) and we have to eat more! By increasing our fiber in our General Plan, it helps to keep us longer longer, "said Kimberlain." the vegetables by themselves do not but combine them fill you with a lean protein and healthy fat under beans (in the form hummus) and is a perfect combo! In addition, this combo will reach a level of sugar in the blood -So There is no problem with a sudden burst (then a rapid fall) that can affect their food choices. "

"The raspberries are high fiber, vitamins and antioxidants! A cup of raspberries offers 8 grams of fiber! It also contains a large amount of vitamin C (antioxidant supports a healthy and strong immune system) and small amounts of potassium, iron and calcium, "said Ehsani. "Typically only a summer fruit, you can always enjoy frambots during the winter months by making them frozen and adding them to your smoothies, yoghurt, oats. They are deliciously mild!"

"Cottage cheese combined with fruits or crackers can be a truly satisfactory snack, especially if you want something salty without being raised in fat and calories. Cottage cheese is also a good source of protein, which can help satiety, "Pankonine actions.

"The beans are filled with protein and fiber. Sometimes I will combine beans and make a salad of three beans, sometimes I will roach chickpeas, and sometimes I have beans like a bean" burger "differently from To be able to consume beans, says Kimberlain. "Beans contain lean proteins, carbohydrates and fibers. This combo dates back to stable blood glucose - which is important to offset overvoltages and sudden falls - and it really helps maintain a stable blood sugar to help compensate for "garlic" that can happen. "

"Most people have trouble responding to their fluid needs every day. When this happens, we can think that we are hungry when we could have a thirst. The watermelon is 92% water. Thanks to the Watermelon being so high in water, it can not only help us meet our daily fluid needs, but also a deliciously refreshing and sweet fruit that can help reduce any kind of soft precision that we live, "says Ehsani. "The watermelon is low in calories and high nutrition. For 2 cups of watermelon, it provides 80 calories, 21 grams of carbohydrates, 1 gram of fibers and 2 grams of protein. It also contains vitamin A, C and lycopene, a powerful antioxidant. High water foods like watermelon also tend to fill our intestine, which contributes to satiety and can prevent us from living clothes. "

"Even if the size of the portions is important, a small part of the dark chocolate can be really satisfactory," says Pankonin. "Not only does the super-satisfying flavor and texture, but it also provides nutrients such as magnesium and iron that can affect energy levels."

"Whole grain (glucid with fiber) and lean protein and healthy fat - the ultimate combination of all nutrients," says Kimberlain. "It stops you again longer, which supports you and maintains your blood sugar level - all things we want to help compensate for possible" garlic "."

"The incorporation of healthy fats such as olive oil, in your diet can help you stay fully longer and satisfied. Fats promote satiety because they take longer to digest to help you Better keep you for hours. Add fat to your salad will also help you absorb these fat-based vitamins (vitamin D, E, K and A) found in these vegetables, "explains Ehsani." When you pour a vinaigrette without Gras on your greens and your vegetables, you miss to absorb all the nutrients found in these vegetables, so do not skip the fats! "You will be especially sure to store this oil when you read What happens to your body when you eat olive oil .